I love winter, specially winter Friday nights. For a couple of months, we have been enjoying cozy Friday evenings at home. No work, no plans, just relaxing on the sofa with the blanket on, reading books or watching a marathon of our old/new favourite serie on Netflix.
Of course, for dinner, fast food is served, but on the healthy way. It wouldn’t feel Friday without a burger, sushi or a pizza.To make them healthier, we just go for homemade versions, wholemeal base pizza, quinoa sushi or vegetarian burgers.
One of my favourite are these Mung Bean Burger. They are amazingly delicious and perfectly fullfilling. You could serve it with a proper bun or in a plate flooded with fresh vegetable.
Mung Beans are not as popular as blueberries, matcha or avocado, but they are super charged with rich nutrients. They are one of the easiest beans to digest and they are also cheap, YEEEY! You can find them in health stores or organic markets. If you don’t feel like buying another beans you could use beluga lentils
They are loaded with potassium, bioflavonoids, vitamin B, fibre, antioxidants and magnesium which is important for cardiovascular and digestive health. Mung beans are also a complete plant protein which means vegans can get all essential amino acids from them.
They pair wonderfully with mushroom and kale, we could say it’s a classic combination that never leave you dissapointed. And capers gives them a beautiful deep hearty flavour.
I would love to see your creation, so if you try this Mung Bean Burger, please tag a photo #healthyforkful on Instagram so I won’t miss it.
Mung Bean Burger w Mushroom and Kale
A proper vegan burger with a meaty texture and rich and earthy taste.
- 75 grams sunflower seeds
- 1/2 onion peeled and diced
- 1/2 handful kale stems removed
- 150 grams mushrooms sliced
- 200 grams cooked mung beans see notes
- 2 tablespoon capers
- a pinch paprika
- 1 tablespoong tomato puree
- extra virgin olive oil
- salt and black pepper
Place the sunflower seeds in a food processor and blend until texture resembles breadcrumbs.
Sauté onion on a pan with a bit of olive oil, until golden, about 10 minutes.
Add sliced mushroom and cook about 5-10 minutes. Add the kale and let it wilt.
Place the mushroom mixture in a food processor with the rest of ingredients, season and process until combined, but not too smooth.
Use your hands to shape the mixture into mini burgers. Place on an oven tray and bake at 180ºC for 15 minutes, flip and bake for a further 5-10 minutes.
Serve with a sourdough bun or some fresh vegetables